FIND YOGA OM at HOME … Ashtanga First Series Asanas

FIND YOGA OM AT HOME … Ashtanga First Series Asanas

Hi Brussels Yoga Loft Yogis,

This document contains all the asanas of the Full Primary Series of Ashtanga. These asanas are the basis of many of our classes such as the ashtanga first series (short), the gentle flow, the Ashtanga+ and others.

Maybe these images will help you in your home practice.

As always in any of our yoga classes please make sure that you listen carefully to your body. Yoga is not about pushing yourself into positions that do not feel right not is it about achieving something. Yoga is about letting go, listening to what your body tells you feels good and allowing only that to happen, nothing more.

You have no goal, nothing to prove, no-one to impress. All you look for is to ensure that your muscles stay healthy and fit, that you breathe with full intention and intensity and enjoy your practice.

No need to stress !!

Barbara and I hope that this guide is useluf and that you will enjoy it often during the self isolation.

Barbara and Marc

Please note that all images are our copyright and that you may not replicate or duplicate them without our prior written approval.

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A FEW SANSKRIT WORDS …

Sanskrit Counting/Poses for Surya Namaskar A

1 ekam urdhva hastasana upward salute inhale 2 dve uttanasana forward fold exhale 3 trīṇi ardha uttanasana spine extension inhale 4 catvāri chaturanga dandasana plank to low plank exhale 5 pañca urdhva mukha svanasana upward facing dag inhale 6 ṣaṭ adho mukha svanasana downward facing dog exhale 7 sapta ardha uttanasana spine extension inhale 8 aṣṭau uttanasana forward fold exhale 9 nava urdhva hastasana upward salute inhale 10 daśa tadasana standing with hands at heart/sides exhale

Sanskrit Counting/Poses for Surya Namaskar B

1 ekam utkatasana fierce pose (chair) inhale 2 dve uttanasana forward fold exhale 3 trīṇi ardha uttanasana spine extension inhale 4 catvāri chaturanga dandasana plank to low plank exhale 5 pañca urdhva mukha svanasana upward facing dog inhale 6 ṣaṭ adho mukha svanasana downward facing dog exhale 7 sapta virabhadrasana 1 (daksina) warrior A (right side) inhale 8 aṣṭau chaturanga dandasana plank to low plank exhale 9 nava urdhva mukha svanasana upward facing dog inhale 10 daśa adho mukha svanasana downward facing dog exhale 11 ekādaśa virabhadrasana 1 (vama) warrior A (left side) inhale 12 dvādaśa chaturanga dandasana plank to low plank exhale 13 trayodaśa urdhva mukha svanasana upward facing dog inhale 14 caturdaśa adho mukha svanasana downward facing dog exhale 15 pañcadaśa ardha uttanasana float to top of mat, spine extension inhale 16 ṣoḍaśa uttanasana forward fold exhale 17 saptadaśa utkatasana fierce pose (chair) inhale 18 aṣṭādaśa tadasana standing with hands at heart/sides exhale

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THE ASHTANGA SEQUENCE

ASHTANG FIRST SERIES (SHORT)

1: STANDING ASANAS Samasthiti Standing still Surya Namaskara (A & B) Sun salutation Padangushtasana Thumb to foot pose Pada hastasana Hand to foot pose Utthita Trikonasana Extended triangle pose Parivritta Trikonasana Revolved extended triangle pose Utthita Parshvakonasana Extended side way angle pose Parivritta Parshvakonasana Revolved extended side way angle pose Prasarita Padottanasana (A, B, C & D) Spread feet stretching pose Parshvottanasana Sideways stretching pose Utthita Hasta Padangushtasana Extended triangle pose Utkatanasana Uneven pose Virabhadrasana (A & B) Warrior pose

2: SEATED ASANAS Dandasana (Chaturanga Dandasana) Four-Limbed Staff Pose (staff = spine, body support) Paschimattanasana (3 types) West-Back (extended-intense) stretching pose Purvatanasana East-Front (extended-intense) stretching pose Triang Mukhaekapada Paschima – ttanasana One foot transversely facing back forward stretch Janu Shirshasana (A, B & C) Head to knee pose Marichyasana (A, B, C & D) Marichya (Ray of light (of sun or moon)) pose Navasana Boat pose Baddha Konasana Bound angle pose Supta Padangushtasana Lateral sleeping thumb to foot pose Setu Bandhasana Bridge configuration (construction) pose Urdhva Dhanurasana Elevated bow pose Paschimattanasana West-Back (extended-intense) stretching pose

3:FINISHING ASANAS Baddha Padmasana Bound lotus pose Yoga Mudra Yoga gesture Padmasana Lotus pose Uth Pluthi (Tolasana) Sprung up Shavasana Corpse pose

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THE ASANAS …

Samasthiti or Tadasana Standing Pose / Mountain Posture

Samastitihi or Tadasana

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Urdhva Hastasana Upward Hand Pose

Urdvha Hastasana

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Uttanasana Intense Standing Forward Bend

Uttanasana

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Chaturanga Dandasana Four-Limbed Stick Posture

Chatturanga Dandasana

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Urdhva Mukha Svanasana Upward Facing Dog Posture

Urdvha Mukha Svanasana

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Adho Mukha Svanasana Downward Facing Dog

Adho Mukha Svanasana

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Utkatasana Fierce Posture

Utkatasana

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STANDING ASANAS

Padanghustasana and Padahastasana Foot and Big Toe Posture

Padanghustasana

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Padahastasana

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Utthita Trikonasana – Three Triangle Pose Utthita = extended / Tri = three Kona = angle

Uthita Trikonasana

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Parivrtta Trikonasana – Revolving Triangle Parivrtta=revolved Tri=three Kona=angle

Parivrrta Trikonasana

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Utthita Parsvakonasana – Extended Side Angle Utthita = extended / Parsva = side / Kona = angle

Utthita Parsvakonasana

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Parivrtta Parsvakonasana – Revolving Side Angle Parivrita = revolved / Parsva = side / Kona = angle

Parivrrta Parsvakonasana

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Prasarita Padottanasana A - D – Intense Wide Leg Stretch Prasarita = spread out / Pada = foot / Uttana = intense stretch

Prasarita Padotanasana A

Prasarita Padotanasana B

Prasarita Padotanasana C

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Prasarita Padotanasana D

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Parsvottanasana Intense side angle stretch posture

Parsvottanasana

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Vrksasana Tree Pose

Vrksasana

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Utthita Hasta Padanghustasana – Hand to Big Toe Utthita = extended / Hasta = hand / Pada = foot Padangustha = big toe

Utthita Hasta Padanghustasana

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Ardha Baddha Padmottanasana – Half Bound Lotus Forward Bend Ardha = half / Baddha = bound / Padma = lotus / Uttana = intense stretch

Ardha Baddha Padmottanasana

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Utkatasana – Fierce Pose Utka = fierce or powerful

Utkatasana

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Virabhadrasana A-B - Warrior Vira = hero Virabhadra was a powerful warrior the Lord Shiva created from his matted hair.

Virabhadrasana A

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Virabhadrasana B

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VINYASA:

Vinyasas link the asanas together in the ashtanga primary series to create a continuous flow of poses and movements. Vinyasa does not mean simply doing updog / downdog between the postures . . .

Vinyasa is a systematic progression of movements used to join or develop into another posture, linking them together in a continuous flow using the ujjayi breath and bandhas. The mind is continually engaged without break as one joins the postures together. The joining process is just as important as the postures. Scientifically placed, vinyasa is a Pratikriya to rebalance the energy system after the preceding asana and prepare the yogi for the next asana.

PRACTICE From a seated posture lift the legs, cross the ankles, bend and lift the knees bringing them towards the chest. Press the hands into the floor in front of the hips.

Straighten the arms and lift the body off the floor. Lean forwards pulling the ankles backwards under the body while lifting the hips. Shoot the legs back landing on the ball of the toes as the chest lowers down to chatturanga dandasana.

If this is too difficult, you may start from a cross-legged seated posture. Inhale, lean forwards placing the hands on the floor m front of the legs. Lift the hips by pressing the feet off the floor.

Exhale as you kick or step the legs back on the balls of the toes and bring the chest forwards into chatturanga dandasana.

Vinyasa helps to:

- Re-align you with your breath - Move in rhythm to your breath to calm the mind and energize the body - Maintain heat or increase heat - Realign the body between postures - Build strength

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SEATED ASANAS:

Dandasana – Staff Pose Danda = staff, rod

Dandasana

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Paschimottanasana A-C – Intense West Stretch / Sitting Forward Bend Paschima = west / Uttana = intense stretch - West Extension Posture The west refers to the back side of the body i.e hamstrings, back, etc.

Paschimottanasana A

Paschimottanasana B

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Purvottanasana - Intense East Stretch Purva = east / Uttana = intense stretch Eastside or Front Body Intense Stretch Posture

Purvottanasana

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Ardha Baddha Padma Paschimottanasana – Half Bound Lotus Forward Bend Ardha = half / Baddha = bound / Padma=lotus / Back stretching pose

Ardha Baddha Padma Paschimottanasana

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Triangh Mukhaikapada Paschimottanasana – Reverse Direction One Leg Intense West Stretch Triangh = reverse / Mukha = Face / Eka-pada = one leg / Paschima = west (back side of body) / Uttana = intense stretch

Triangh Mukhaikapada Paschimottanasana

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Janu Sirsasana A-C – Head to Knee Pose Janu = knee / sirsa = head

Janu Sirsasana A

Janu Sirsasana A (Variation)

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Marichyasana A-D: Marichi = a sage, son of the Creator Brahma A sage, son of Brahma & grandfather to surya

Marichyasana A

Marichyasana B

Marichyasana C

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Marichyasana D

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Navasana – Boat Pose Nava = boat

Navasana

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Bhujapidasana – Shoulder Pressure Pose Buja = shoulder / Pida = pressure

Bhujapidasana

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Kurmasana – Tortoise Pose Kurmasa = tortoise

Kurmasana

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Supta Kurmasana – Sleeping Tortoise Pose Supta = sleeping / Kurmasana = tortoise

Supta Kurmasana

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Garbha Pindasana – Embryo Pose Garbha = womb / Pinda = embryo

Garbha Pindasana

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Kukkutasana ROOSTER POSE

Kukkutasana

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Baddha Konasana A-B – Bound Angle Pose Baddha = bound / Kona = angle

Baddha Konasana A

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Upavista Konasana A-B – Seated Angle Pose Upavista=seated / Kona=angle

Uphavista Konasana

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Ubhaya Padanghustasana – Both Big Toes Posture Ubhaya = both / Pada = foot / Angustha = big toe

And

URDHVA MUKHA PASCHIMOTTASANA – UPWARD FACING FULL FORWARD BEND Urdhva = upward / Mukha = face / Paschima = west

Ubhaya Padanghustasana

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Supta Padanghustasana – Reclining Big Toe Posture Supta = reclining / pada = foot / angustha = big toe

Supta Padanghustasana A

Supta Padanghustasana B

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Supta Padanghustasana C

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Setu Bandhasana – Mini Bridge Setu = bridge

Setu Bandhasana

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Urdvha Dhanurasana – Upward Bow Posture Urdhva = upward / dhanur = bow

Urdvha Dhanurasana

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Paschimottanasana A – Intense West Stretch or Sitting Forward Bend Paschima = west / Uttana = intense stretch - West Extension Posture The west refers to the back side of the body i.e hamstrings, back, etc.

Paschimottanasana

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Salamba Sarvangasana – Shoulder stand Salamba = supported / Sarva = all / Anga = body

Salamba Sarvangasana

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Halasana - Plow Hala = plow

Halasana

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Karnapidasana – Ear Pressure Posture Kama = ear / Pida = pressure

Karnapidasana

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Urdvha Padma Sarvangasana Upward Lotus All Limbs Posture

Urdvha Padma Sarvangasana

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Pindasana – Embryo Pose Pinda = embryo

Pindasana

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Matsyasana – Fish Pose Matsya = fish1

Matsyasana

1 This posture may not exactly look like a fish, but if done in the water the body floats with little effort. It has been done in many sages who floated from one city to another down river in the Puranas (collection of Old Hindu stories).

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UTTANA PADASANA – EXTENDED LEG POSTURE: Uttana = extended / Pada = leg

Uttana Padasana

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Sirsanana – Headstand Sirsa = head

Sirsanana

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Yoga Mudra SEALED YOGA POSTURE:

Yoga Mudra

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Padmasana – Lotus Padma = lotus

Padmasana

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Uttpluthi Uprooting

Uttpluthi

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Savasana – Corpse Pose Sava = corpse

Savasana